May 10, 2019

Warm Up:10min WAMRAP 10 Banded Pullaparts1rd of Cindy 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 3 x 3 (Straight)*Same as 04.25.2019* Choose Your Own Adventure WOD: Partner Cindy20 Minute AMRAP5 Pull-ups10 Pushups15 Air Squats*Alternate Rounds* Flex:4 Rounds8 Pull-ups with 3 Second Negative8 Neutral Grip DB Bench (Build)8 DB Goblet…

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April 25, 2019

CrossFit Warm Up:3rds10 Banded Pullaparts 10 True Pushups 5 Strict No Jump BurpeesBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build)*Heavier than 4.19.2019* WOD: “Death by Burpees”Minute 1 – 1 BurpeeMinute 2 – 2 BurpeesMinute 3 – 3 Burpees…*Add one burpee every minute until reps cannot be completed in…

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April 19, 2019

Warm Up:Chili Warm – 3min 3rds10 Banded Pullaparts 5 Burpee Walkups :40 Plank w/ PushupBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 4 (Build)*Heavier than 3.29.2019* Choose Your Own Adventure WOD: “der Schädel”50 Cal Row50 Burpees50 DB Stepups (50/35) Flex:4 Sets15 Rear Delt Flys20 Plate Front Raises15 Incline DB Bench

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April 12, 2019

Schedule Reminder: Tomorrow morning FREE Community class at 9:30am followed by Yoga flow at 10:30am. Invite friends, family, sig O’s, co-workers, etc and help us show them why Alpha is the best! Warm Up:Shoulder DROM & Ankle Circuit 10min WAMRAP20 Double Unders / Practice10 True Pushups 10 KBS – (Build)Bench Press Strength: Bench PressLevel 1:…

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March 29, 2019

Warm Up:10min WAMRAP 10 Kips / Kipping Practice 10 True Pushups 5 Box Jumps (Build)5/5 KB Clean 5 Bench Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5RM Choose Your Own Adventure:WOD:10 Minute AMRAP8 T2B12 Box Jumps (24/20)8/8 Single Arm DB Clean + Press (50/35) FLEX:4 Sets of Each (Any Order)8 Leg Raises with…

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March 21, 2019

Schedule reminder: NO 4:30pm class tomorrow eveing. FNL begins at 5pm and then we’ll be hanging out at the gym afterwards to celebrate the 2019 Alpha Open. We’ll have drinks, bring a side and we’ll be handing out tshirts at that time. Hope to see eveyone there! CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded…

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March 14, 2019

CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded Pullaparts 10 True Pushups :15 Iron Man Hold 5 :02 Pause S2OH (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) WOD:16 Min EMOMOdd: 125m RowEven: 8 S2OH (135/95)*Weight should scaled appropriately for challenging, but unbroken sets* BodyFit 303 Warm Up:5min…

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March 7, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…

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February 28, 2019

CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…

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December 26, 2018

I hope everybody had a nice holiday with family. Now it’s time to work off all that food:) Warm Up: 3rds10 Banded Pullaparts 10 True Pushups 10 KBS (Build to working weight)5 Strict No Jump Burpees Strength: Bench Press All Levels: 4 x 6 (Build) WOD: “Guilt”21-18-15-12-9-6-3 Burpees KBS – American (AHAP)Calories – Row or…

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